Tabouli
Bright, fresh, and packed with vibrant flavors, Tabouli is a classic Middle Eastern salad that bursts with the goodness of finely chopped parsley, refreshing mint, juicy tomatoes, crisp cucumber, and tender bulgur wheat. Tossed in a zesty lemon and olive oil dressing, this vegetarian dish is both wholesome and incredibly versatile. Perfect as a side dish, light lunch, or a topping for pita and grilled meats, Tabouli is quick to prepare and makes an ideal option for meal prep or potlucks. Ready in under 30 minutes, this healthy recipe showcases fresh herbs and tangy citrus in every bite, creating a refreshing culinary experience your taste buds will adore!
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Recipe Information
Ingredients
- 1 cup bulgur wheat
- 1 cup water
- 2 bunches flat-leaf parsley
- 1 bunch fresh mint leaves
- 4 medium tomatoes
- 4 stalks green onions
- 1 small English cucumber
- 0.5 cup lemon juice
- 0.5 cup extra virgin olive oil
- 1 teaspoon salt
- 0.5 teaspoon ground black pepper
Instructions
Start by preparing the bulgur wheat. Place 1 cup of bulgur in a heatproof bowl and pour 1 cup of boiling water over it.
Cover the bowl with plastic wrap or a plate and let it sit for 15 minutes until the bulgur absorbs the water and becomes tender. Fluff it with a fork and allow it to cool.
While the bulgur is cooling, finely chop the parsley and mint leaves. Wash the herbs thoroughly and ensure they are completely dry before chopping.
Dice the tomatoes and cucumber into small, uniform pieces. Finely slice the green onions, including the white and green parts.
In a large mixing bowl, combine the cooled bulgur wheat, chopped parsley, mint, tomatoes, cucumber, and green onions.
In a small bowl, whisk together the lemon juice, olive oil, salt, and ground black pepper.
Pour the dressing over the salad and toss everything together until well coated.
Taste and adjust the seasoning with more lemon juice, salt, or olive oil as needed.
Chill the Tabouli in the refrigerator for at least 30 minutes to let the flavors meld together.
Serve cold or at room temperature as a side dish or as a topping for pita bread or grilled meats.
Nutrition Facts
Calories |
1821 | ||
|---|---|---|---|
% Daily Value* |
|||
| Total Fat | 117.4 g | 151% | |
| Saturated Fat | 16.7 g | 84% | |
| Polyunsaturated Fat | 0.4 g | ||
| Cholesterol | 0 mg | 0% | |
| Sodium | 2572 mg | 112% | |
| Total Carbohydrate | 190.7 g | 69% | |
| Dietary Fiber | 49.1 g | 175% | |
| Total Sugars | 24.9 g | ||
| Protein | 34.9 g | 70% | |
| Vitamin D | 0.0 mcg | 0% | |
| Calcium | 857 mg | 66% | |
| Iron | 24.9 mg | 138% | |
| Potassium | 3972 mg | 85% | |
*The % Daily Value tells you how much a nutrient in a serving of food contributes to a daily diet. 2,000 calories a day is used for general nutrition advice.
